Strength:
Thruster  1 - 10 - 1 - 20 - 30
145 - 115 - 145 - 95(17) - 145 - 65(20)

This made my arms feel like wet noodles, thinking this means I'm not getting enough hip thrust or something and too much arms in my thruster.  Seriously not soft.  On a positive note this was a 10 RM because I don't think I've ever actually tried before.  Also the ten reps at 115# actually didn't feel that bad.

Conditioning:
10-1 Dead Lift (155#)
1-10 (Bar Hop Burpees)
(9 mins 58 secs)

Yeah thinking I could have gone faster and was on the verge of not finishing with 10 reps to go in 30 seconds but managed to close it out.

Strength:
Back Squat 5 - 5 - 5 - 5 - 5
135 - 155 - 175 - 185 - 135
after each 5 strict chin ups to stretch the back.

Yep squatting after some thrusters, why because we can.

Conditioning:
12 Minutes EMOM
Minute A 10 x Toes 2 Bar
Minute B 20 x Stick Jumps (24 inches)
Minute C 30 x Air Squats

So umm this part of the workout was pretty rough, the stick jumps were just too much for me and my knees, had to cut it to ten after the second round.

then

2 Minutes Single Jump Rope
2 Minutes Rest
1 Minute Single Jump Rope
1 Minute Rest
30 Seconds Single Jump Rope
30 Seconds Rest
15 Seconds Single Jump Rope

then

5 Minutes
Partner Squat Cleans (135#)
(28 Reps)

Pretty rough.

Strength:
Jerk 5 - 5 - 5 - 3 - 1 - 1 - 1
95 - 115 - 135 - 155 - 165 - 175(f) - 175

So my jerk is pretty weak it was more like a push press but good to put in work and tie a push press PR 1RM while tired and feeling like my form was weak.

Conditioning:
150 Overhead Weighted Lunges
then
AMRAP
1 x Dead Lift
2 x Hang Power Clean
3 x Push Press
4 x Front Squat

3 Burpees every minute on the minute.

So got to the the AMRAP which was my goal.  In the past I would have given up on this workout and just abided my time finishing 10-15 short at the end.  Went out with 45 the first three minutes and then just fought through with 8-12 each minute with the exception of a minute I took off to finish right before the 14th minute. While not impressive it's a sign of progress.

Strength:
Bench Press 3 - 3 - 3 - 3 - 3
135 - 155 - 185 - 205 - 215(1) - 225(1)

Conditioning:

"Linda"

10-9-8-7-6-5-4-3-2-1

Dead Lift (228#)

Bench Press (155#)

Power Clean (116#)

(29 mins 38 secs)

Went slow and steady on this one.  Biggest note of the day is that I think I learned how to dead lift, or at least dead lift more efficiently.  I was bending at the knee too much and losing energy pulling the weight up.  Even with sore legs today's dead lifts felt much easier.  Amazing how you do something for so long and a small tip makes such a big difference.

Strength:
Back Squat 3 - 3 - 3 - 3 - 3 - 3
135 - 155 - 185 - 225 - 240(f)

Hit 240 once which is actually a 1RM since my 3RM was my 1RM at 235.

Conditioning:
3 Min. Max Back Squats (155#)
(31 Reps)
The end result was okay but I was more happy with hitting 22 reps straight, wish I would have sucked it up and tried to hit 30.

Skill:
20 Min EMOM.
5 Rounds
5 x Power Clean (115#)
5 Rounds
4 x Power Clean (135#)
10 Rounds
2 x Power Clean (155#)

Well that was either brilliant or extremely stupid only time will tell.  My legs were gone so the weight felt at least 10-20# heavier than regular.  I was gassing out on what should have been a relatively easy rep scheme. I'm just glad I didn't give up because in the middle it got pretty rough.  Hoping that this will make me more explosive with better form once I'm fresh.

Conditioning:
10 Minute
Odd Minute: 25 Air Squats
Even Minute: 12 Ring Dips

then

6 Min. AMRAP
8 Toes 2 Bar
4 Hang Power Snatch (95#)
2 Over Head Squats (95#)
(3 Rounds + 4)

then

5 Min.
30 Rolling Pistols
Or in my case rolling flailing attempts at pistols.

Took me a minute to get my nervous system adjusted for the main part of the workout.

Jogged 30 minutes.  Very very slow.

Conditioning:
"Zimmerman"
11 x CTB Pull Ups
2 x Dead lift (255#)
10 x HSPU

(6 Rounds + 18)

So the good news is that today actually felt easier than yesterday even though the workout was much more difficult.  Everything felt okay, as okay as chest to bar pull ups, heavy deadlifts, and hand stand push ups can feel that is.  Had a goal of seven rounds but the dead lifts got super heavy the last round and I barely got them up. Either way glad I showed up and did this.  Building confidence in some movements and weights that a little over a year ago I would have thought would be impossible.

Conditioning:
Half Murph
Run 1 Mile
10 Rounds Cindy

(21 mins 38 secs)

then

Helen
3 Rounds
Run 400m
21 x KB Swings (50#)
12 x Pull Ups

(14 mins)

So everything was hard today, yesterday's workout took my legs and arms out of me and I was fighting today to finish even at what are usually pedestrian times.

Warm-Up
5 Rounds
5 x Bench Press (135-145-155-165-175)
10 x Inclined Sit Ups
5 x Strict Chin Ups
10 x Back Extensions

+ 5 x Bench Press (185#), just wanted to see how it felt.


Skill:
20 Minutes (EMOM)
4 Rounds @ Each Rep and Weight Scheme
5 x Power Clean (111#)
4 x Power Clean (131#)
3 x Power Clean (141#)
2 x Power Clean (155#)
1 x Power Clean (165#, 165#, 175#, 175#)

This in itself was a pretty decent workout.

Conditioning: 
10-9-8-7-6-5-4-3-2-1
Back Squat (160#) Bodyweight
Hand Release Push Ups
Box Jumps
(16 mins 34 secs)

Yeah so put in some decent work today.  The conditioning was pretty rough but stuck with it and got through.  Not terribly fast but there was a pretty decent distance from the back squat to the box jump and I took my sweet time going back and forth.

Conditioning:
40 x CTB Pull Ups
30 x KB Swings (70#)
20 x HSPU
10 x Bar Muscle Ups

With the shoulder issues I had a few months ago I've been slacking on working on pull ups and have not tried a bar muscle up.  It was apparent after the CTB that those alone would have been a good workout for me.  I tried to push through but only got 4/10 Bar Muscle Ups before time expired.  Still good to work on pull ups and I'm sure once I start incorporating some more practice I'll be back to normal.

Conditioning:
10 x 400m Run (Run every 3 minutes)

Took it a bit easy today, and got to work on one of my weaknesses.  Need to stay more consistent with endurance training.

Skill:
Double Unders (10 minutes of practice)

Conditioning:
20 Minute EMOM
Odd - 5 x Push Press (121#)
Even - 5 x Strict Pull Ups

After about ten minutes of rest

20 Minute EMOM
Odd - 10 x KB Swings
Even - 10 x Burpees

Not sure if I'm fatigued or what but the last two days have been pretty rough.  Started off with 15 KB swings each round but had to drop it after a few rounds or I would not have been able to finish.  Going to do some cardio tomorrow, stretch out, and try to refresh.

Conditioning:

"Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight (228)
Bench Press: body weight (155)
Power clean: 3/4 body weight (116)

(29 mins)

So that was a lot rougher than last time.  Just couldn't catch my breath.  Still even with it being harder I did a good job of pushing through.

Strength:
Front Squat
135 - 155 - 185 - 205 - 215(F)

Conditioning:
5-4-3-2-1
Thruster (105#)
After each set 10 Weighted Lunges (105#)

(5 mins 59 secs)

Was not feeling that hot but was happy with matching my 1RM on front squat.  Conditioning is going to burn the legs tomorrow.

Conditioning:
Jogged 2.5 miles

Then stretched and rolled out.  Achelles tendon on the right side is acting up a bit.  Might be time for a massage.

Conditioning:
10-1 Strict HSPU
1-10 KB Swings (70#)

Got through 6/6 KB Swings before time limit of 12 minutes.

Thought I would be able to do this no problem but I was down to singles on the HSPU right into the round of 8, once it goes it really goes quickly and doesn't come back.

Strength:
Bench Press 5 - 5 - 3 - 3 - 1 - 1 - 1 - 1
135 - 155 - 165 - 175 - 185 - 195 - 205 - 215

Surprising that bench actually felt pretty strong after a lot of push up work and hand stand push ups.

Strength:
1 Power Clean
1 Hang Power Clean
Unbroken
135 - 155 - 165 - 175 - 180(failed HPC)

After that decided to try a Power Clean PR and got 190#.

Conditioning:
10 Minute AMRAP
30 x Double Unders
15 x Deadlifts

(4 Rounds + 60 singles)

then

3 Minutes Max Wall Balls
(33)

So after slugging through 2 rounds in ~5:30 I stopped my hop hop double under mess and went to 60 singles, finished with 4 rounds and 60 singles.  Glad I stuck with the double unders for a while though, for brief moments it actually felt like I knew what I was doing.  Those moments were fleeting and often harshly interrupted by the jump rope lashing my legs or wrist.  Still getting closer to find that elusive rhythm or at least thats what I'm telling myself.

Skill:
10 Minutes
Odd Minutes
5 x Power Snatch (89#)
Even Minutes
10 x Double Unders

So my double unders are like hop hop jump to get one double under, but I need to learn how to link them in the next two months.  So I will practice until I can.

Max Unbroken Burpees to 6 inch target - (50)
Was working on moving slow and consistently through out, found out that 12 per minute is my coasting pace but at around 40 it started to suck and I decided to call 50 good.

Conditioning:
4 Rounds
5 x Push Press (99#)
10 x Weighted Lunges (99#)
Run 400m

(14 mins 50 secs)

So working out felt a little random tonight not sure I did much but work on skills.

So jogged a few miles in the snow to the gym for my warm up, but with it being 7 degrees that wasn't as effective as I thought.

Skill:

5 Minutes EMOM 

5 x Power Clean (116#)

then

5 Minutes EMOM 

4 x Power Clean (126#)

then

5 Minutes EMOM 

3 x Power Clean (141#)

then

5 Minutes EMOM 

1 x Power Clean (156#)

Conditioning:

5 Rounds

3 x HSPU

6 x Strict Chin Up

9 x Overhand Dead Lift (155#)

50 x Single Jump Ropes

Even when I was jogging I was feeling a bit more out of breath than usual, might be the cold I'm getting over. Everything felt a bit more labored than usual.  It might be a result of the fatigue from yesterday's strength training.  Still got through it.

So wasn't sure what I was going to do at the gym today but decided to just hit some strength.

Strength:
5 Rounds
5 x Bench Press (135#)
10 x Weighted Inverted Sit Ups

5 Rounds
5 x Bench Press (160#)
10 x Leg Raises

Bench Press 3 - 3 -3 - 3 - 3
All at 185#

then

Back Squat 5 - 5 - 5 - 1 - 1
135 - 155 - 175 - 195 - 215
(Warm up for the workout)


Conditioning:
20 Minutes
Odd Minute
1 x Back Squat (225#)
Even Minute
10 x Hand Release Push Ups

The push ups were just filler, I just wanted to get some reps underneath 225# on back squat.  Got easier as I  went on.

Conditioning:

Jogged 2 Miles

then

"Donkey Kong"
21 - 15 - 9
Burpees
KB Swings (50#)
Box Jumps (24 inches)

(9 mins 30 secs)

So that sucked, told myself to just keep moving.  Got burpees and KB swings for days, box jumps not so much.

Conditioning:
21 - 18 - 15 - 12 - 9 - 6 - 3
Floor Press (95#)
Wall Balls (20#)

After each set do 10 reverse weighted lunges.

(18 mins 30 secs)

So wanted to work on Wall Balls and guess what was in the workout.  Still sucked at them but was able to string more together than usual.  Just got to remember to keep my form solid and keep moving.  Going to feel those lunges tomorrow that's for sure.